Preventing malnutrition in seniors is a long standing problem. What does your typical breakfast consist of? If a cup of coffee and a donut is the answer, you may be struggling with malnutrition.

Although many are unaware of the huge and costly problem of malnutrition, it often leads to increased disability and illness. According to this Tufts Now article, our nutritional needs change as we age. Metabolisms slow down and the body has more trouble absorbing nutrients such as vitamins and minerals.

So what does all this mean? Malnutrition in seniors can cause fatigue, anemia, lowered immune systems, and decreased muscle mass. All of these are risk factors for falls and illness. In addition, wounds can take longer to heal, which increases the risk for infection. When you visit your doctor, they will check your weight and blood pressure, but usually ignore nutritional status. The cost of malnutrition in seniors has skyrocketed lately too. A recent study states that the cost of treating illness related to malnutrition was 157 billion dollars per year.

What causes this epidemic of malnutrition in seniors? According to the US Census Bureau, 38 percent of people 65 and older had some form of physical limitation. Unfortunately, this often limited or took away their ability to shop and cook. Also, eating may not be as pleasurable as it once was. Medications can decrease taste and smell. This makes food less appealing. It also may not be a social activity anymore. Many seniors live alone and no longer have families to cook for. Even eating out at your favorite restaurant with friends can seem like an impossible task.

But regardless of the reason, there are ways to increase your nutritional status. Instead of that coffee and donut for breakfast, try oatmeal and a banana. It is a bit harder to prepare but provides essential nutrients to start your day. My Plate for Older Adults describes how small changes can make a difference. Switching from salad with iceberg lettuce to one with nutrient dense spinach is a good start. Eating nutritious foods doesn’t mean sitting and eating kale all day. It just takes a little creativity.